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Processed foods are often marketed as convenient, quick options, promoting a lifestyle that reduces physical activity
In recent decades, processed foods have become a staple in the global diet due to their convenience and longer shelf life. Processed foods are foods that have been altered from their natural state through various methods such as canning, freezing, drying, milling, baking, etc. The purpose of processing is to enhance shelf life, taste, convenience, or nutritional value.
Processed foods range from minimally processed items, such as frozen fruits and vegetables, to processed foods, like sugary snacks, ready-to-eat meals, and carbonated beverages that often contain high amounts of sugars, fats, and sodium.
How do processed foods cause diseases?
Obesity, heart disease, diabetes, and fatty liver are some common chronic diseases having a high prevalence among Indians, and not only that, they affect Indians at a much younger age. “The Asian Indian phenotype, also known as the "thin-fat phenotype," makes people more prone to developing type 2 diabetes,” Dr. Seema Puri, Senior Nutritionist and Former Professor, Department of Nutrition, Institute of Home Economics, University of Delhi, and Nutrition Advisor (IFBA), told Times Now.
According to Dr. Puri, the Asian Indian phenotype is a set of clinical and biochemical characteristics that are common in Asian Indians, such as higher body fat, visceral fat, and waist circumference; lower skeletal muscle mass; increased insulin resistance; low HDL, or good cholesterol; high LDL, or bad cholesterol; and high triglycerides; lower adip and higher high-sensitivity C-reactive protein levels.
How do processed foods cause high blood sugar levels?
While the onset of type 2 diabetes is primarily driven by obesity or excess fat—particularly visceral fat accumulation, which interferes with insulin function—a sedentary lifestyle and lack of physical activity along with improper diets are also the culprits.
Also, calorie-dense processed foods are low in satiety-promoting nutrients like fibre and protein, leading to overeating, weight gain, and fat accumulation, especially around the abdomen, which is a major risk factor for insulin resistance and diabetes.
Processed foods are often marketed as convenient, quick options, promoting a lifestyle that reduces physical activity. Overeating, combined with its calorie-dense nature, further contributes to obesity and metabolic syndrome, precursors to diabetes.
While moderation is the key in home-cooked food or packaged food, the particular case has to be taken for: refined sugars, found in snacks, beverages, and sauces, cause rapid spikes in blood sugar, overwork the pancreas, and may potentially lead to insulin resistance:
- Trans fats and saturated fats, common in some snacks and baked and fried goods, may contribute to inflammation and insulin resistance.
- Sodium is known to elevate blood pressure. If consumed in excess from processed foods, it may increase the risk of diabetes-related complications
- Refined cereals like maida, biscuits, white bread, pasta, and noodles, being low in fibre, may also lead to rapid blood sugar spikes and increase the risk of diabetes.
However, the question of whether processed foods directly cause diabetes is often misrepresented. “It is a disease with multiple risk factors, including genetic factors, weight, sedentary lifestyles, and imprudent diets—there is no single cause and effect relationship. So, to say that consumption of processed food, per se, causes diabetes would be grossly incorrect,” said Dr. Puri.
How to mitigate the risks?
To lower your risks of having high blood sugar levels, it is important to embrace moderation, make healthy food choices, practice portion control, and lead an active lifestyle.
According to Dr. Puri, simple steps like reading food labels, choosing smaller portion sizes, and prioritizing whole foods can have profound effects on long-term health.
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